Ama-push-up abizwa nangokuthi ama-push-up abesifazane, njengoba kungama-subspecies akhanyisiwe wokuzivocavoca kwendabuko. Abantu abanempilo ebuthaka emzimbeni kaningi abakwazi ukuqala ngokushesha ama-push-ups avamile. Isizathu yimisipha yengalo ebuthakathaka, i-abs, ukungazi inqubo. Cishe wonke umuntu uphumelela kuma-push-up ngokugcizelela emadolweni, ngoba ukuma okunjalo kwemilenze kwehlisa umthwalo kakhulu, futhi kulula kumsubathi ukugcina umzimba usesimweni esifanele, okusho ukuthi kunzima ukungalandeli inqubo.
Manje yini ukusetshenziswa kokuzivocavoca okunjalo?
Inzuzo nokulimala
- Ama-push-ups amantombazane awavumela ukuba enze lo msebenzi owusizo noma ngabe akukho ukuqina komzimba okuhle;
- Bayilayisha ngokuphelele imisipha yezingalo, okwenza izinhlaka zabo zigqame kakhulu futhi zihle;
- Ukuzivocavoca umzimba kusiza ukuqinisa imisipha ye-pectoral, ebaluleke kakhulu kwabesifazane ngemuva kweminyaka engama-30 noma ngemuva kokuncelisa, lapho isimo semvelo sebele silahlekelwa isimo saso sokuyenga.
Lokhu kuvivinya akunangozi, ngaphandle kokuthi ukujwayeza lapho kukhona okuphikisayo, noma esimweni lapho ukuqeqeshwa kwezemidlalo kungenakuqhathaniswa nakho (impilo ebuthakathaka, ukubhebhetheka kwezifo ezingamahlalakhona, ngemuva kokuhlinzwa, ekushiseni, njll.). Ngokuqapha okukhulu, abagijimi abalimele emalungeni nasemigudwini yezingalo noma ehlombe kufanele benze ama-push-ups, lapho kukhona isisindo esikhulu ngokweqile, kanye nomfutho wegazi ophakeme.
Yimiphi imisipha esebenzayo?
Ngaphambi kokutshela ukuthi singaphusha kanjani kahle amadolo kumantombazane, ake sithole ukuthi yimiphi imisipha ebandakanyekile kulokhu:
- Ama-triceps
- Izinqwaba ezingaphambili neziphakathi zama-deltas;
- Isifuba esikhulu;
- Cindezela;
- Emuva.
Njengoba ukwazi ukubona, izicubu eziyinhloko zezingalo ziyasebenza, okusho ukuthi lokhu kuvivinya umzimba kuphumelela kakhulu ekukuphonseni. Futhi ukuze upompa imisipha yezinqa, zama ukwenza izingqimba odongeni.
Inqubo yokwenza
Inqubo yokuphusha emadolweni yabesifazane ayihlukile kangako kune-algorithm yohlobo lwendabuko lokuzivocavoca umzimba. Ukuphela kokuhlukile ukugcizelelwa emadolweni, hhayi amasokisi.
- Ukufudumala - ukufudumeza imisipha ehlosiwe;
- Thatha indawo yokuqala: ukulala ngezingalo nasemadolweni aluliwe, uwele imilenze yakho uphakamise;
- Njengoba uhogela, yehlisa ngobumnene, zama ukuthinta phansi ngesifuba sakho;
- Uma ufuna ukupompa imisipha ye-pectoral, sandisa izindololwane zakho, uma ukugcizelela okuyinhloko kudinga ukubekwa kuma-triceps, uwabeke ngaphansi komzimba;
- Njengoba ukhipha, khuphuka kancane, ubuyele endaweni yokuqala.
- Yenza amasethi ama-3 we-20 reps.
Ukuhluka
Indlela yokwenza ukuqhutshwa kwamadolo ingahluka kancane, kuya ngokuthi izingalo zomsubathi zimi kanjani futhi zishesha kangakanani:
- Ukuhlelwa okubanzi kwezingalo (izintende zibekwe phansi kububanzi kunobubanzi behlombe) kusiza ukulayisha imisipha ye-pectoral;
- Ukuhlelwa okuncane (kufaka phakathi idayimane, lapho izithupha nezipikili zangaphambili zithinta phansi, zakha idayimane) kugxila kakhulu kuma-triceps;
- Ukudonswa ngamadolo amantombazane ngokubambezeleka ezansi kusiza ukukhulisa umthwalo - ngokushesha nje lapho uzizwa ukuthi ungakwazi ukusunduza kalula, lungisa isikhundla sakho endaweni ephansi kakhulu imizuzwana embalwa. Lokhu kuzolayisha imisipha ekhonjiwe ngokuqinile;
- Lapho uqhubeka ubeka amadolo akho, kuzoba nzima kakhulu ukusukuma. Ngakho-ke, uma uthatha isinqumo sokushintshela kufomu lendabuko lokuzivocavoca, qala ukuhambisa amadolo akho. Kancane kancane, uzofinyelela esitobhini samasokisi futhi ngeke usadinga ama-push-up alula.
Ukuvivinya kukabani?
Akungabazeki ukuthi le ndlela ilungele abesifazane kanye nabagijimi abaqalayo abanemisipha ebuthakathaka. Kepha lokho akusho ukuthi ukuqhutshwa ngamadolo akulungile emadodeni - futhi bangakwenza. Amadoda, ngemuva kwakho konke, nawo anokuqeqeshwa okungafanele emzimbeni, izimo lapho kuthwalwa khona umthwalo osindayo, izikhathi lapho ungadingi ukugxila ezandleni zakho, kepha awukwazi ukuzishiya zodwa.
Abesifazane, noma kunjalo, bayakwazisa ukuzivocavoca ngosizo lwayo oluyigugu ekupomfuleni imisipha ye-pectoral, ngoba ubuhle bungamandla amabi.
Yini ongayishintsha?
Ngakho-ke, sithole ukuthi singakwenzela kanjani ukuguqa ngamadolo kwamantombazane, futhi ufuna ukwazi ukuthi yikuphi okunye ukuhluka okungasindi okukhona okungangena esikhundleni salolu hlobo?
- Ungenza ama-push-up odongeni;
- Noma usebenzise ama-push-ups.
Yizame - lezi zindlela nazo azinzima, kepha zisebenza kakhulu. Zizokusiza ukuthi uhlukanise ukuzivocavoca kwakho futhi uvimbele imisipha yakho ekuthatheni isikhathi emsebenzini.
Hhayi-ke, manje usuyazi ukuthi ungakwenza kanjani ukuqhutshwa kwamadolo kwamantombazane nabafana, sinethemba lokuthi lo msebenzi uzoba intandokazi yakho. Ekuphetheni, sikukwazisa ukuthi ungabambeki ekusebenzeni okufanayo futhi wandise umthwalo njalo. Kungale ndlela kuphela lapho uzokwakha khona isibalo esihle futhi ukwazi ukugcina impilo enhle kakhulu.
